Question: I just returned from my first PAC Tour Training Camp, which I really enjoyed. How should I build on a high-mileage week like that? How should it affect my overall training plan?
Prior to the camp, my weekly routine generally consisted of a 50-mile ride, a 20-mile ride, two high-intensity spin classes and an aerobic weight training class. My goal is to ride at least one century per month and peak for RAMROD at the end of July (150 miles with 10,000 feet of elevation gain). — Reg S.
Coach Fred Matheny Replies: Generally, it’s best to go easy for 7-10 days after a training camp or multi-day tour. You rode more miles at higher intensity during the week than you’re accustomed to, so your body needs time to consolidate the gains.
In addition to the riding stress, there’s the stress of travel, different food, different routine and perhaps less sleep. Stress doesn’t have to be from negative things, either. The “good” stress of meeting new people should be factored in. So, even though you return home enthused about training, a period of lower volume and intensity is always a good idea.
Your legs should feel solid and lively about two weeks after camp. When they do, your recovery is complete and you can resume your regular training program with an eye toward the special events you want to ride well.